Dopamine is an important chemical messenger in your brain that is involved in reward, motivation, memory, attention, and even regulation of body movements. When released in large amounts, it creates feelings of pleasure, which motivate you. Lower levels of dopamine can have the opposite effect. And while dopamine levels are well regulated within the nervous system, here are seven things you can try – as proposed by Healthline – to boost dopamine levels in your brain when you're dull, inattentive or demotivated.
Eat lots of protein
Proteins are made up of smaller building blocks called amino acids. One amino acid called tyrosine plays a critical role in the production of dopamine. Enzymes within your body can turn tyrosine into dopamine, so having adequate tyrosine levels is important for dopamine production too. Tyrosine can also be made from another amino acid called phenylalanine, both of which are naturally found in protein-rich foods. Studies show that increasing the amount of tyrosine and phenylalanine in the diet promotes deep thinking and improve memory.
Eat less saturated fat
Some animal research has found that saturated fats, such as those found in animal fat, may disrupt dopamine signalling when consumed in large amounts. So far, studies have been conducted only on rats, but the results are intriguing. One study found that rats that consumed 50% of their calories from saturated fat had reduced dopamine signalling in the reward areas of their brains.
Consume probiotics
Scientists have discovered in recent years that the gut and brain are closely tied together, so much so, that the gut is sometimes referred to as the “second brain” because it has nerve cells that produce neurotransmitter signalling molecules, including dopamine. Certain species of bacteria that live in your gut are also capable of producing dopamine. So, when consumed in large enough quantities, certain strains of bacteria like probiotics can reduce symptoms of anxiety and depression.
Eat velvet beans
Velvet beans naturally contain high levels of L-dopa, the precursor molecule to dopamine. Studies show that eating these beans may help raise dopamine levels naturally, especially in people with Parkinson’s disease.
Exercise often
Like solving most health problems, regular exercise can also boost endorphin levels and improve mood. Improvements in mood can be seen after as little as 10 minutes of aerobic activity but tend to be highest after at least 20 minutes.
Get enough sleep
When dopamine is released in the brain, it creates feelings of alertness and wakefulness. Animal studies indicate that dopamine is released in large amounts in the morning when it’s time to wake up and levels naturally fall in the evening. However, when people are forced to stay awake through the night, the availability of dopamine receptors in their brains is dramatically reduced by the next morning.
Listen to music
Listening to music can be a fun way to stimulate dopamine release in your brain. Several brain imaging studies have found that listening to music increases activity in the reward and pleasure areas of the brain, which are rich with dopamine receptors. A small 2011 study investigating the effects of music on dopamine found a 9% increase in brain dopamine levels.
Get enough sunlight
Seasonal affective disorder (SAD) is a condition in which people feel sad or depressed during the winter when they are not exposed to enough sunlight. Periods of low sunshine exposure can lead to reduced levels of mood-boosting neurotransmitters. One study in 68 healthy adults found that those who received the most sunlight exposure in the previous 30 days had the highest density of dopamine receptors.
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